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Cycling Safety 101

We're counting on you!

Two riders practicing good safety

The Empire State Ride is counting on everyone, regardless of cycling experience, to ride safely. We ride in all types of traffic conditions – big city streets, mixed use recreational paths, rural roads, village streets and everything in between. Along the way, you’ll encounter pedestrians, other cyclists and all types of vehicles, including cars and horses and wagons. To avoid accidents and injuries, it’s vital to pay attention to your surroundings and follow safety procedures.

Here is a list of all required safety gear:

Bicycle - Free transport icons A properly fitted CPSC-certified bicycle helmet. Consider MIPS or WaveCel for added protection. If your helmet doesn’t fit, is older or has cracks in it, replace it.

Bicycle - Free transport icons Front and rear lights, specifically a front white headlight and rear red tailgate. Bring extra batteries!

Bicycle - Free transport icons Bike repair kit and extra tube. Though Empire State Ride provides professional bike safety checks and repairs at camp each day, it’s always important to have a bike repair kit with a pump or CO2 and extra tube, just in case.

Bicycle - Free transport icons A bike mirror to see behind you.

Bicycle - Free transport icons An ESR-issued safety triangle (right).

bike safety triangle

Here are safety highlights that we must follow.

cone, pylons, safety, sign, traffic Follow the rules of the road.

cone, pylons, safety, sign, traffic Learn and use hand signals.

cone, pylons, safety, sign, traffic Make your intentions known well in advance to avoid causing an accident from behind.

cone, pylons, safety, sign, traffic Call out your passes.

cone, pylons, safety, sign, traffic Ensure cars are not coming up from behind before you make any passes.

cone, pylons, safety, sign, traffic Use your head and taillights each day (charge them overnight).

cone, pylons, safety, sign, traffic Wear bright clothing and your ESR-issued safety triangle.

cone, pylons, safety, sign, traffic Obey all traffic signs and lights. There are no closed courses on ESR.

cone, pylons, safety, sign, traffic Ride right – safely out of automobile traffic, on the shoulder, to the right on paths.

cone, pylons, safety, sign, traffic Take the lane with care to make turns against traffic.

cone, pylons, safety, sign, traffic Ride no more than two abreast, where safely possible, otherwise ride single file. NEVER ride 3-4-5 abreast. Do NOT hog the road to chit-chat.

cone, pylons, safety, sign, traffic Do NOT ride left of the center yellow line.

cone, pylons, safety, sign, traffic Do NOT impede traffic. Let cars safely pass.

cone, pylons, safety, sign, traffic If you must stop, pull off to the right, out of traffic.

cone, pylons, safety, sign, traffic Pacelines are dangerous in mixed groups of cyclists and on mixed use paths.

cone, pylons, safety, sign, traffic On trails, look both ways when crossing a road.

cone, pylons, safety, sign, traffic Beware of trail gates and/or bollards at intersections and trailheads.

cone, pylons, safety, sign, traffic Be courteous to other trail users and alert them to your approach.

cone, pylons, safety, sign, traffic Stay well hydrated.

cone, pylons, safety, sign, traffic Use sunscreen and/or protective clothing

cone, pylons, safety, sign, traffic Earbuds and personal audio are dangerous if you can’t hear hazards. Use one bud only or use bone buds that do not go in the ears. Adjust your volume so you can hear vehicles and other people.

 

Check out this safety video, courtesy of the League of American Cyclists

Let’s Get Started: Finding the Right Bike

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ESR Logo

This is part one of a blog series for first-time riders written by first-time Empire State Ride road warrior, Jenna. Join Jenna in learning the ropes as you prepare to ride 500+ miles to end cancer. 

“In a lot of ways, the Empire State Ride is the exact opposite of the a race in that the people who are finishing at the end are getting some of the biggest cheers.”

I’m not a cyclist. But I have spoken with people who have done the Empire State Ride and heard many uplifting and inspiring stories. It has quickly become evident to me that the ESR journey is something special. So, I signed up as a first-time rider. Now, it’s time to get started.

As I prepare for my 500+ mile trek alongside new and returning riders, I know I have a long way to go. But I’ve started spinning regularly to build up to the beginner ESR training plan. I also swapped out my old Schwinn hybrid for a new-to-me road bike so that I can ride safely, efficiently and without injury.

Here are a few tips I’ve learned throughout my bike research:

There are many types of bikes out there: trail bikes, hybrids, road bikes, touring bikes; each one has a specific purpose. Road bikes are designed with speed and agility in mind, and their lightweight frame makes them ideal for tackling mileage when you don’t have to carry a ton of luggage (ESR takes care of that for you!). Touring bikes are built with a heavier frame and thicker tires to absorb the vibrations in the road. For long distances, a good endurance (not race) road bike is the best option.

Once you’ve figured out your bike type, you’ll want to make sure you’re looking at bikes that are the right size for you. You can find sizing charts online to determine the right frame, but you should also think about your contact points (meaning your pedals, handlebars and saddle) and other factors like your top tube length.

If you’re new to the sport like me, you’re best to leave this part to the experts — which brings me to my next point.

Your local bike shops understand sizing better than anyone and can either a) get you set up with a new bike or b) make any necessary adjustments needed on your bike so that it fits you. on Content

Road bikes can be expensive. While it can be tempting to buy a cheaper bike from a department store, quality is important when riding 500+ miles. If you are looking to buy secondhand, make sure you’re doing your research and then take it in for a proper tune-up and fitting.

This one is especially important. Make sure that you have the right gear to go along with your new bike, specifically:

  • A CPSC-certified bicycle helmet. Make sure you’re following the manufacturer’s instructions and replacing your helmet every few years, because materials degrade over time. It’s also important to ensure your helmet fits correctly, meaning that it’s low on your forehead, the straps are evenly adjusted, and it does not swivel.

    If your helmet doesn’t fit, is older or has cracks in it, replace it.

    You should also consider investing in a helmet with a Multidirectional Impact Protection (MIPS) system. This technology is relatively new and was developed by specialists in Sweden to absorb shock and better protect your head. You can also consider WaveCel technology as another advanced option.

  • Front and rear lights. Empire State Ride takes place on open roads and trailways. Having a front (white headlight) and rear (red tailgate) ensures that cars passing by you will clearly see you as you ride along. Make sure you use rechargeable batteries or bring extras, as well!

Individual registration.

More safety tips

If you’re just getting started with training or considering joining as a new cyclist, let’s get started together. Share your experience with us by email at empirestateride@roswellpark.org or on our social media pages.

 

 

Coach Charlie Livermore: Pedaling Efficiently

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

Coach charlie LIvermore on Pedaling

This is a short version of a much longer talk on pedaling that Charlie will present at the ESR. The aim of this blog is to give you a simple technique you can practice to improve your pedaling efficiency.

Training for 2023 ESR requires lots of time at an easy, conversational pace (endurance intensity). Athletes often find this important piece of the training puzzle boring and repetitive. It’s too “easy” to keep your mind focused on the workout execution and counterintuitive to the old “no pain, no gain” cliche. But there’s no better time to practice your pedaling mechanics and improve your cycling efficiency than during those 60’ to 6-hour endurance rides. The smoother and more efficient you can train your pedaling stroke, the less energy you require to maintain your power or speed — and who wouldn’t benefit from that?

Think of a pedal stroke in the same way you might think of a golf swing, tennis swing or swim stroke. It’s a complex series of muscle activation of the hips, gluteus and leg muscles to act on moving the crank in a circle to create maximum torque. The longer you can create torque around the pedal stroke, the better. This is referred to as the duty cycle.

In the image below, you can see what the duty cycle of an efficient cyclist looks like compared to the duty cycle of most recreational cyclists.

On the left, the efficient cyclist starts applying tangential force when the crank is behind 12 o’clock (green) and ends at about 7 o’clock (pink). On the right, the duty cycle starts at 1 o’clock (pink) and ends before 6 o’clock (green).

A graph that shows the pedaling range of advanced and everyday riders.

It’s clear that there’s much more time in the duty cycle of an efficient cyclist. If you think about what’s happening on the other side of the crank of a short duty cycle, there’s a whole lot of time where there’s no force on the pedals at all. This results in the bike decelerating, forcing you to reaccelerate with every pedal stroke. If you have a hard time keeping your speed in a headwind or on a climb, you most likely have a short duty cycle.

So, how do we practice and change our pedaling efficiency? It’s really easy in theory, but it will take some time to adjust. Human are programmed to walk not pedal, and we are essentially applying walking biomechanics to pedaling, which looks like this: push down, wait for the feedback when our foot feels the floor, and then begin the process with the other leg.

To change that, we have to avoid reaching the floor and stop thinking about pushing down. Instead, think about pushing across the top and sweeping back before you feel the bottom. You don’t have to think about pushing down. That will happen naturally.

A graph that shows the pedaling range of advanced and everyday riders.

Quick tips

Things to think about and work on while practicing efficient pedaling technique:

  • Pedaling in the saddle is a two-joint action: hip joint and knee joint. No need to act on the ankle joint. No ankling.
  • Walking is a two-joint action: knee joint and ankle joint. We are not walking.
  • Think about pedaling from the hips, not the feet. Unless you’re sprinting, you should never feel much pressure on your foot against the pedals.
  • The push over the top starts by activating the muscles that extend the hip — the gluteus and rectus femoris.
  • The bottom sweep starts by activating the hamstring to close the knee joint. Try to feel your heel pulling back against your shoe.
  • To begin this technique, first focus on getting the sweep right. Try pedaling exclusively with the hamstrings (posterior chain) to activate and program this part of the stroke.
  • Imagine staying close to the top and the bottom of the circle. Do NOT overextend your leg on the downstroke or lift it too far over the top on the upstroke.
  • You are not pedaling in full circles! The pedal stroke is from 11 to 7 on a clock. Don’t overuse your hip flexor to “lift the leg.”
  • The advanced version of this technique is to synchronize the push over the top with the sweep through the bottom.

Thanks for reading!

Coach Charlie

Charlie Livermore’s 2023 ESR training plan

Charlie Livermore talks during orientation for the 2022 Empire State Ride

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.

The Training Plans.

Hi, everyone. Coach Charlie here.

I’m happy to announce that the 2023 ESR Training Plans are now available.

As a coach, I’ve been challenged to provide the right advice for a wide a range of riders. The training load necessary for an advanced rider is too much for a beginner and the correct dose for a beginner will not help an advanced rider. To make it easy, I divided the ESR rider community into categories and created three versions of the training plan.

Advanced Training Plan

The advanced rider plan is designed for cyclists who ride all year around, and cycling is their primary sport. These cyclists can easily tackle the distance of the ESR. Their goal might be to ride the 540 miles at the highest average speed they can achieve every day or use the training stimulus of a big volume week to prepare for another event goal. The average speed of this group is generally 18-20 MPH.

Intermediate Training Plan

The intermediate rider plan is also designed for cyclists who ride all year around. These riders won’t have a problem tackling the distance, but it will be a significant challenge. The average speed of this group is generally 14-16 MPH.

Beginner Training Plan

This group consists of riders who are either brand new to cycling or start training in the spring and summer months just to prepare for the ESR. Average speed of this group is generally 10-12 MPH.

The biggest difference in these plans is the start date and the length. For beginners, I stayed with the original 22-week plan since most of those in this category don’t have an indoor training option and can’t ride outside until spring due to weather conditions. The intermediate and advanced plans assume you have an indoor training setup or can ride outdoors.

Before you begin, familiarize yourself with the terms below. Understanding your rate of perceived exertion (RPE) and breathing rate are especially important to ensure you’re working at the correct intensity. Read more about how about how to follow the ESR training plan below.

Whether this will be your first ESR or you are an experienced multi-day event rider, you’ll benefit from following one of the structured training plans.

Preparing your body for the challenge of riding 500+ miles isn’t just about riding more. You’ll achieve a better level of preparedness with quality training over quantity. Anyone can do the Empire State Ride; even a time-crunched athlete can feel confident at the start line if they train right.

Start every workout with a warm-up.

Warm-ups can vary, but you want to do at least 15 minutes of conversational pace riding before you start any high-intensity-interval workout. Focus on the execution of the intervals rather than time. After you warm up and complete the intervals, complete the remaining prescribed time of the at an easy endurance pace. Workouts will be listed with a total duration that is longer than the total time of the actual intervals to account for this. 

I prescribed all workout intensities based on Rate of Perceived Exertion (RPE), a measure of workload to determine how hard you feel you are exercising. In a training setting, the RPE scale is from 1-10 (1 being no exertion and 10 being a maximum effort). Each workout in the training plan has an RPE associated with it to help guide you to the prescribed intensity. Below, Table 7.1 Workouts, RPE and Breathing Rate lays out what you’re trying to accomplish with each workout to understand the scale.

Chart of terms

Recovery Miles (RM)

Recovery miles need to be very easy to allow you to recover from previous workouts. They’ll range anywhere from 40 – 60 minutes and should be substantially easier than endurance miles. It should be 2-3 on an RPE scale and have a frequency of 2-3 times per week.

Endurance Miles (EM)

Much of your riding time will consist of endurance miles. Many people refer to this as their forever pace, but it’s also the time around your interval sets. These rides should be a 4-5 on the RPE scale and range from 90 minutes to 6+ hours. Your speed will vary with hills but remember to keep your rate of perceived exertion (RPE) the same. Going uphill at the same speed requires more work, which can turn your endurance miles into steady state quickly.

Tempo (T)

Tempo workouts are faster than endurance miles but not all out (at your “lactate threshold”). These workouts help develop a stronger aerobic engine by maintaining an effort outside of your comfort zone. They should be a 6 on an RPE scale and range from 15 – 45 minutes for each interval. Be very careful that you don’t let your intensity level get into your lactate threshold. It’s easy to let it creep up, but faster doesn’t always mean better. You need to be able to sustain that pace for longer periods of time to get the best adaptation.

Steady State (SS)

Steady state workouts are probably the most well-known of these workouts. They’re an important part of training and very strenuous. They should be done at or slightly below your lactate threshold at an RPE of 7-8. These intervals are shorter than tempo because of the intensity involved. Each interval ranges from 8 to 20 minutes and has a 2-to-1 recovery ratio. A typical workout may look like 3×10 min with 5 minutes of active recovery between each interval.

Power Intervals (PI)

Power Intervals are short, extremely strenuous intervals that help develop your VO2max. They last 1 to 5 minutes at an RPE of 10. Warming up before these is even more important, so make sure to get in 15-30 minutes of conversational riding before you start the intervals. The recovery period is 1 to 1, so 1-minute intervals have 1 minute of active recovery.

Fast Pedaling (FP)

This workout should be performed on a relatively flat section of road or on an indoor trainer. The gearing should be light, with low pedal resistance. Begin slowly and increase your pedal speed, starting out with around 15 or 16 pedal revolutions per 10-second count. This equates to a cadence of 90 to 96 RPM. While staying in the saddle, increase your pedal speed, keeping your hips smooth with no rocking.

Concentrate on pulling through the bottom of the pedal stroke and over the top. After one minute of fast pedaling, you should be maintaining 18 to 20 pedal revolutions per 10-second count, or a cadence of 108 to 120 RPM for the entire amount of time prescribed for the workout. Your heart rate will climb while doing this workout, but don’t use it to judge your training intensity. It is important that you try to ride the entire length of the fast pedaling workout with as few interruptions as possible.

 Rest Between Intervals (RBI)

This is the rest time between each interval. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBI period.

Rest Between Sets (RBS)

This is the rest time between sets of intervals. Note that this is active rest. The RPE is low at 1-2 but don’t stop pedaling during the RBS period.

Here is a typical steady state (SS) interval workout:

 60min w/ 3x6min (SS), 3min RBI

 All workouts start with the total time. In this case, it’s 60 minutes. Within the overall time, there is a specific interval set of three intervals. Each interval is 6 minutes long at the Steady State (SS) intensity and the rest between each 6’ interval RBI is 3’. The total amount of time of the interval set is 24’. So, what to do with the remaining 36’? Use some of the time before the interval set to warm up and ride the remaining time, less 5’, for a cooldown, at endurance miles (EM) intensity.

Interested in a personalized plan?

For those of you who are looking for a plan customized to your specific schedule and goals, contact me for a free coaching consultation at clivermore@trainright.com.

Coach Charlie: How to train for your first century

Charlie Livermore on the 100-Miler

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

Your first 100-mile ride can seem like an intimidating task, but with the right preparation, anyone can develop the fitness, skills and confidence to ride your first century. This is a basic overview of important topics that will help you get to that first century finish line.

Training the body to meet the demands of a century is multidimensional; it’s not just about the bike workouts. Put it all together, and I’ll see you smiling at the end of your biggest day at Empire State Ride.

Pre-Training Preparation.

Bike Fit — You’ll be spending significant amount of time on your bike. Make sure you’re sitting correctly on it. Book an appointment with a professional bike fitter to ensure that your body is in the most optimal position on your bike.

Prepare Your Body — In a previous blog, I wrote about mobility. The time you spend preparing your body during the winter off-season will pay off when bike training starts in the spring.

Training.

There are training plans coming soon on the ESR website for beginners, intermediate and advanced riders. Choose the right one for you, and once you start, focus on consistency. Getting on your bike regularly is the key to success.

Recovery.

Adequate periods of rest are essential for adaptation to training stress. Rest days and weeks are built into the training plans. It’s important to adhere to them even if you don’t feel like you need a day off or an easy recovery week.

Nutrition.

You must consume enough energy (food) to support your activity level. Your focus should be on improving your fitness, not losing weight. A major component of recovery is replacing the energy used in a training session so you can repeat it. Visit the ESR website and read some of my past blogs on nutrition for a deeper dive into this important topic.

Skills.

From learning to ride in a group, eating and drinking while moving or pedaling and shifting your bike, skills are an important part of being a good and safe cyclist. The best way to learn skills is with a local cycling club that has good mentorship leaders. Go on group rides and ask lots of questions. I will be writing about shifting and pedaling in my next blog.

For a deeper dive into training and preparing for your first century ride, here’s an article I recommend you read from my friend, Chris Carmichael.

CHRIS CARMICHAEL

See you all in July!

Coach Charlie

Coach Charlie: How to prepare your body for #ESR23 Training

Coach charlie LIvermore on Mobility

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

The days are getting shorter and for many ESR riders, the outdoor riding season is coming to an end. Fall and winter are typically the best times to begin an off-the-bike program. This period of low to no riding is when you can switch your focus to preparing your body for 2023 ESR training.

The goals of an off-season preparation program are injury prevention, improved muscle recruitment patterns and improved efficiency on the bike. There are many approaches. For example:

  • Cross train with running
  • Cross country skiing
  • Hiking
  • Start a strength resistance/weight training program
  • Take yoga or pilates classes
  • Mobility training

I’m a firm believer that mobility is what we all need most for our long-term health and wellbeing. When you change the way you move and correct the imbalances caused by our modern habits, you will get better results for all other off-season options and the spring cycling season itself.

Mobility is defined as the active control of a joint. It is the combination of strength, flexibility and control. Mobility training involves conditioning or priming joints at their end range of motion which then expands the joint’s workspace and contributes to long-lasting changes.

Flexibility is defined as the passive control of a joint. Flexibility training or stretching creates temporary changes to the tissues. Flexibility is the muscle’s ability to passively lengthen. Flexibility, therefore, is a component of mobility, though mobility and flexibility are not interchangeable.

The great thing about mobility training is that you can do it at home with minimum to no equipment, and most sessions are in the 12 – 30 minute range.

Here are my two favorite programs that you can stream and follow at home.

FOUNDATION TRAINING (FT) :    https://ftstreaming.com/

TRS VIRTUAL MOBILITY COACH: https://thereadystate.com/trial/

Start moving right and have a great fall and winter season!

See you on the road,

Coach Charlie

Camping at ESR: What you need to know

Empire State Ride is just around the corner, and riders are in for the journey of a lifetime. Not only are we advancing cancer research from the seat of our bikes, but we’re also taking on a unique cycling challenge. If you’re anything like Maria Thor, you’re going to learn a lot during your week on the road.

“I did my first Empire State Ride, hopped on the bus and off I went. I’d never camped. I was a Holiday Inn girl, but I learned to camp, and I’ve learned a lot of things about myself that I never thought that I would do or could do,” says Maria Thor, veteran rider.

If you’re a first-time road warrior or thinking about becoming one next year, you may be wondering what to expect at camp. After a long day of riding, there’s no better feeling than freshening up and getting settled in for the night. By familiarizing yourself with the schedule and resources, you can make the most out of your camping experience. Here’s a quick snapshot of what you can expect.

🚲Your experience Includes:

• No-hassle tent camping, including tent, chair, air mattress, clean towels and daily delivery of your luggage
• Shower truck, restrooms, , bike truck and mechanics support
• A HUB with rider information, beverages, snacks, first aid supplies, sunscreen, and cue sheets,.
• Wellness support, including first aid and physical therapists as well as optional for-cost massages
• Catered breakfast and dinner with consideration for dietary restrictions
• Charging stations for devices
• Nightly mission-based programming

🚲Schedule

Daily routes close at 3 p.m. each day. Dinner starts at 5:30 p.m. with nightly programming at 6:15 p.m. that unites everyone around our shared mission to end cancer. Then, you have free time until 10 p.m. when quiet hours begin. You can use that time to enjoy our evening reception, chat with other riders, or just unwind while reflecting on the day.

🚲 Location

Map of ESR with orange colors fading it to show each camp.

Day 1 (July 23): Wagner College, Staten Island
Day 2 (July 24): Somers High School, Somers
Day 3 (July 25): Dutchess County Fairgrounds, Rhinebeck
Day 4 (July 26): Shaker Heritage Society, Albany
Day 5 (July 27): Donovan Middle School, Utica
Day 6 (July 28): Weedsport Speedway, Weedsport
Day 7 (July 29): Ferris Goodrich American Legion, Spencerport

Here’s one last note from veteran rider, Richard Noll.

“At the end of the day, it's not about the ride. It's about the funds raised. And it's about hanging out at camp when you get there. Trust me, the beer tastes really good after a day of riding.”

Two riders embrace in a side to side hug at the finish line of Empire State Ride.

Thinking about tackling this summer adventure in 2023? Follow along on social and join our mailing list!

 

Packing pro tips (from riders who’ve been there)

Tackling a seven-day, 500+ mile cycling adventure takes preparation. One of the best steps you can take to prepare for the Empire State Ride is to pack appropriately. From there, check out the tips below from our veteran riders for inspiration on some of the more unique items you might need.

🚲 Terry Bourgeois

ESR founder Terry Bourgeois suggests packing:

  1. Flashlight for navigating camp
  2. Vitamins, focusing on magnesium and potassium supplements for recovery
  3. BioFreeze or a topical pain-relieving product
  4. Earplugs to use in the tent
  5. Desitin for skin irritation

🚲 Maria Thor

Six-year rider Maria Thor is always prepared with:

  1. Performance bars
  2. Packs of nuts
  3. Pedialyte for hydration
  4. Toilet paper with a plastic bag for use in between rest stops
  5. Tube, co2 cartridge and bike tool

🚲 Joyce Ohm

Four-year veteran rider Joyce Ohm can’t leave home without:

  1. Gallon Ziplock plastic bags – she packs her kits (jersey, bibs, sports bra, socks) in plastic bags for each day, with clothes for the evening, as well. Dirty clothes go back in the plastic bags. If it rains, suitcases can get wet, and the bags protect her clothing from rain.
  2. Lightweight, fitted sheet to cover the air mattress
  3. Battery-operated fan for the tent
  4. Recovery shakes and a reusable water bottle
  5. …. and most importantly: A sense of humor!

As part of the $3,500 fundraising commitment, riders are provided with a tent, air mattress, camp chair and towel service each day. Each rider is allowed two medium-size bags, plus a sleeping bag and pillow that we transport each day. The weight of any single bag may not exceed 35 pounds. Pack strategically to have everything you need to enjoy the week! 

                                                                                                                        

Training for Hills on Flat Terrain

This is one of the most common questions I get asked. In this blog, I’ll break down the demands of climbing and the solution for training in flat terrain to meet those demands.

The demands of climbing can be broken down into three basic requirements. Good oxygen delivery to the working muscles, good pedaling efficiency and the right mindset and strategy to tackle the elevation gain. Let’s look at these a bit closer.

VO2Max

Oxygen delivery is expressed as VO2Max. This is your maximum ability to take oxygen from the atmosphere and deliver it to the working muscles. This is a very trainable system that does not require hills to accomplish. In the ESR Training plans your V02 is improved with the long Endurance Miles (EM) and the short high intensity Power Intervals (PI).

In the case of Endurance Miles it’s actually better to do this training on flattish terrain so you can keep the intensity consistently low. You may have heard this described as Zone 2 training. And here’s the kicker, the Power Intervals are best done in a very controlled environment and I often encourage my athletes to do these on an indoor trainer. You can do them outdoors as well but flat terrain is the best for these intervals as you need very high cadence to execute these well.

Pedaling Efficiency

It takes more energy to accelerate a bicycle that it does to keep it at a steady speed. So if you have big dead spots in your pedaling cycle you are essentially accelerating during every revolution of the pedal stroke. A dead spot is where pedaling power (torque) is lost when sub-optimally shifting from one movement pattern to another. Unpacking this further, if you have a dead spots in your pedal stroke you will struggle when the road goes up or when there is a significant headwind. Improving your pedaling efficiency will make the hills and headwinds a whole lot easier.

 

The good news is that this is very trainable in flat terrain. Use headwinds to improve your pedaling mechanics. Personally I like headwinds because it gives me an opportunity to work on my pedaling mechanics. And if you want to take it to the next level, go ride in a sandy trail. That will teach you how to maintain torque on the pedals.

To mimic the muscular endurance demands of climbing, ride into a headwind during your Endurance Miles with a bigger gear than you normally would choose. Don’t worry about speed, keep the intensity low and focus on maintaining effective force on the pedals from 12-7 around the crank.

Mindset and Strategy

If you dread the hills you’re missing out on one of the most enjoyable aspects of cycling. I recently moved to Florida from CO and before I chose where to live here I did a recon to find the hilliest area in the state. So first we have to change our mindset and see hills as an opportunity to practice our pedaling and learn how to ride them with skill. Every hill provides a prize at the end, the fun descent!

First rule of climbing is start easy! Biggest mistake is to start too fast, blow up halfway up and rest at the top. When I do a climbing camp with cyclists the first thing I do is to challenge them to go up a hill as slow as I do. Invariably, as we ride side by side, as soon as we hit the hill they accelerate and within a few seconds are a bike length ahead of me. The right way to approach a hill is to keep your intensity at the same level as you were on the flats and allow the hill to slow you down. Shift to a lighter gear then if at some point you think you can go a little harder do it in small increments, one gear at a time, at a pace that you can sustain over the top and for the first 10 feet of the downhill on the other side.

You can practice this on flat terrain with a headwind. Pick a 5-10min stretch of road, start slow and gradually increase your speed until you find the right pace for you. Keep your Rate of Perceived Exertion at 6-7 and practice eliminating the dead spots in your pedal stroke.

The bottom line is that if you follow one of the three ESR training plans and incorporate the pedaling efficiency training you will have trained as well as you can for hills in flat terrain.

See you all soon!

Coach Charlie

 

Finding the right wheels and gear

Empire State Ride is the adventure of a lifetime for many types of athletes. This unique challenge proves that, with two wheels, you can change the world and save lives. We have the answers to frequently asked questions about your two wheels.

Frequently Asked Questions

What type of bike can I use? 

A road bike is the best type of bicycle to ride during Empire State Ride. Road bikes are light weight, have a shifting system to take on distance and hills, narrow tires for pavement and precision braking systems. 

Some riders opt for a touring bike, which is heavier but built for long distance riding with gear.

Regardless of the make and model of your bike, we highly recommend you take your bike to a local bike shop for a fitting and tune up before setting out on this adventure.

Can I use an e-bike?

For Empire State Ride, we allow Class 1 and Class 2, pedal-assist road or touring bikes. We cannot accommodate throttle-assist e-bikes. E-bikes will need extender batteries to achieve the daily 70+ miles per day. E-bikes are charged each night at the campsite. Owners are responsible for charging the batteries. Before registering, please call us at 716-845-3179 to confirm your type of e-bike and charging requirements. 

Do I need clips and cycling shoes?

Many of our riders prefer to clip into pedals with cycling shoes, which allows for power on both upstroke and downstroke. Riders have completed Empire State Ride on touring and fitness bikes with clip-in or flat-pedal shoes. 

What do I wear?

High visibility gear! We suggest packing a fresh pair of cycling shorts and jersey for each day. Registered riders receive an Empire State Ride custom cycling jersey to wear on the first and last day of the weeklong ride. Don’t forget to pack cycling socks, cycling cap, shoes, gloves and a rain jacket. Empire State Ride happens rain or shine!

What do I need for my bike?

Riders need a seat or handlebar bag for their bike. Bike bags should carry a patch kit, tire levers, spare tubes, inflator and co2 cartridges (threaded or unthreaded dependent on type of inflator) to inflate tires and a multi-tool for quick repairs. A GPS unit is necessary for navigating our route, and we suggest carrying two water bottles for hydration. Certified helmet (CPSC or ASTM) and flashing front and rear bike lights are required for safety.

To be prepared for an average of 80 miles each day, riders should train to ride 20 to 30 miles outdoors at a brisk pace without stopping. Riders need to be comfortable while riding on bike paths and with traffic. Getting plenty of “seat time” will help your body adjust to the feel of long-distance cycling. It’s important to start using anti-chafing personal care products early in training to figure out what works best for your body. We suggest using chamois butter and Desenex proactively. 

The Empire State Ride is an experience for any cyclist who can commit to take on the adventure of a lifetime to end cancer. If you have additional questions, contact our team at empirestateride@roswellpark.org .

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